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Blog Wednesday, 1.17.2018

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Wednesday, 1.17.2018

  • by rbwrv
  • January 16, 2018

Wednesday, 1.17.2018

NO 530AM CLASS 

CrossFit Class: 8:00am, 9:00am, 4:00pm, 5:30pm

Warm up:

Medball Warm up

Mobility:

Posterior Chain

Overhead

Hips

Strength:

12 Minute Alternating EMOM

A) Deadlift

-5 to 8 Reps @ 275/185 (Scale appropriately)

B)Double Unders

-Max Effort for 30 Seconds

WOD:

-40 Dumbell Snatch (50/35)

-30 Toes 2 Bar

-20 Goblet Squat (50/35)

-100m Run

-20 Goblet Squat

-30 Toes 2 Bar

-40 Dumbell Snatch

Accessory:

Weighted Plank Holds

-3×30 Seconds

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